As the last few moments of 2010 draw to an end, we are reminded of how quickly TIME seems to fly by.
Each moment of each day passes at the same rate always, but certainly it feels like time speeds by faster now than ever.
Like many of you I expected greatness in 2010 and was met with more struggles and frustration than I had anticipated. I overestimated my capabilities and realized a lot of shortcomings about myself that I had not consciously recognized before. I misused a lot of my time and split my attention on "too many minds"...too many different projects and activities...and the lessons on life kept coming.
The good news is that regardless how much we might have (or might not have) thrived in 2010, we still survived...and that means we have another day, another chance, to make it all happen.
Certainly we do not control everything about our lives and what happens, but we do have some power over how we conduct ourselves each day and how we perceive (deal with) everything. That is where we need to start.
So for 2011, let me suggest you take an hour or two alone in a quiet place with just a pad of paper and pen (actually, I like to use a pencil:) and take an inventory on what you WANT from this coming year.
You can do it your own way, or follow the principles I suggest below. I am going to do it myself after our Capital One Bowl Party (Michigan State vs. Alabama college football game) on New Year's Day, and I am going to keep it much more concise and to the point this year than in previous years. As you do it, stay true to yourself and what you want from your life this year. You deserve it and I wish the best for you over the next twelve months and beyond!
Guiding Principles to Goal-Setting for 2011 (aka New Year's Resolution):
1. Keep it SIMPLE. Do not go crazy. It may sound good right now, but as soon as you go to apply in the busyness of your everyday life you won't follow through if it's too complicated. Once you accomplish it you can always set up the next progressive goal for yourself.
2. Consider your mental, physical and spiritual development. You don't have to set up separate goals for each aspect, but remember to maintain balance with your mind-body-spirit in the new year. Too much focus on any one aspect will lead to more (other) problems, and you want to avoid the pendulum swing from one end of the spectrum to the other.
3. Be SPECIFIC. Give yourself a (realistic, but not too lenient) timeline to achieve the goal, and try to use numbers, description words and make the goal measurable so you can get feedback about how your progression is going along the way.
4. Stretch yourself. Part of the human experience is about continually ENRICHING your life and EMPOWERMENT of the self. Be inspired to expand yourself in ways that you have never done before in the coming year. Remember that you can always adjust the goal if you realize later that you were being way too "pie-in-the-sky," but don't be afraid to take some risks on yourself. This year could (and should) be the BEST YEAR OF YOUR LIFE so far, and you need to take a chance on yourself to make it happen.
I pray GREATNESS and AMAZING SUCCESS for you in 2011, and may we all be grateful for the life and wonderful journey we have each been given thus far!
Take care and enjoy the beginning of a great new day and an ever greater new era for you and your family in 2011.
I am glad to know and be able to interact with you in life's awesome journey!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Owner & Head Instructor of TRUE WAY MARTIAL ARTS
www.28daydeadlineworkout.com
Friday, December 31, 2010
Sunday, December 19, 2010
The Top 6 Features of The 28 Day Deadline Workout Program (Part II)
Okay, last time I sent you 3 of the Top 6 Features of the 28 Day Deadline Workout Program. If you missed them, you can go HERE to review them before reading on. Today I'll lay out the other three, and a few additional pointers about the program.
4. Realistic & Honest Nutrition Guidance: There is a ton of information out there in the fitness world telling us exactly what to eat and what foods are "the devil." Truthfully, unless you have a major health concern (like allergies, diabetes or heart disease), there are no "bad" foods. However, there are specific principles that guide healthy eating and that support effective fat loss...and they allow for great variety and adaptability. The 28 Day Deadline Workout Program teaches you how to eat well and create the caloric deficit you need to get the fat loss results you're after without necessarily having to count every calorie and gram of protein, fat or carbohydrate you consume. Of course, for those that really want to SPECIFIC DETAILS about determining how many calories or how much protein, fat or carbs they're supposed to eat, the program does provide that support as well. You have choices, and those choices are what allows you to not only ACHIEVE YOUR GOAL, but to be able to SUSTAIN it for the long haul.
5. Detailed Preferred Foods Lists: From a Free Veggies List to Preferred Protein, Fat and Carbohydrate-based food list, the program gives a good foundation to establishing a healthy, thorough diet high in nutrients and lower in calories to support your body's needs while reducing or eliminating your body's natural hunger mechanism (which kicks on when proper nutrients aren't consumed). And if that's not enough, there's even a built in Reward Meal scheduled every 3-4 days to satisfy your cravings and take away the urge to break your program by indulging in them. Now that's what I call effectively managing the mental side of training!
6. Success Journals: Each day during the 28 Day Deadline Workout Program you will be doing some sort of "training" to keep you on track. It won't be physical training (workouts) every day, but there will be some sort of quick reading and/or writing to record your progress and development. The Success Journal is set up to keep you on the training path and building momentum each and every step of the way. You can either load them up on your desktop or print them off and write directly in them...whatever works better for you. The key is to stick with it each day and over the course of the four weeks the habit will be built and you will be well on your way to achieving SUCCESS and maintaining your fitness goal!
There are certainly several other great features of this thorough training program, but I wanted to give you the low-down on the parts that I feel are the most important.
The Measurement Tracker (which allows you to see your physiological results throughout the course of the four weeks...even up to eight weeks), the Workout Logs and Exercise Library (which details the specific exercises in the metabolic workouts and each exercise has a direct link to a VIDEO DEMONSTRATION with cues and regressions/progressions so you can know exactly how to perform them), the Calorie & Macronutrient Calculator (where you plug in a few specific measurements to determine how much you should be eating on a daily and even a meal-by-meal basis), the Quick Reference Cards (which provide a quick outline of the most important points of the 28 Day Deadline Workout Program that you can print on 5x8 index cards for easy review) and the 28 Day Deadline Schedule Planner (which actually gives you DOUBLE the support by laying out the first 56 days of your training program so you don't get lost along the way) are all great features designed to make life easier for you and to ensure your success. We held nothing back on this program, and I think you'll be very satisfied with how thorough it all really is.
So go check out the complete information page, equipped with text OR video descriptions of each component of the program and pick up your INSTANTLY DOWNLOADABLE program so you can get started TODAY!
View all the details and pick up your copy at: www.28daydeadlineworkout.com
And hurry...there are just a few slots left for the ADDITIONAL BONUS of a 4-Week Teleseminar with me, walking you step-by-step through the program to ensure your success and make the most of your experience...valued at over $388, all free!!! But spaces are running out so order NOW:
4. Realistic & Honest Nutrition Guidance: There is a ton of information out there in the fitness world telling us exactly what to eat and what foods are "the devil." Truthfully, unless you have a major health concern (like allergies, diabetes or heart disease), there are no "bad" foods. However, there are specific principles that guide healthy eating and that support effective fat loss...and they allow for great variety and adaptability. The 28 Day Deadline Workout Program teaches you how to eat well and create the caloric deficit you need to get the fat loss results you're after without necessarily having to count every calorie and gram of protein, fat or carbohydrate you consume. Of course, for those that really want to SPECIFIC DETAILS about determining how many calories or how much protein, fat or carbs they're supposed to eat, the program does provide that support as well. You have choices, and those choices are what allows you to not only ACHIEVE YOUR GOAL, but to be able to SUSTAIN it for the long haul.
5. Detailed Preferred Foods Lists: From a Free Veggies List to Preferred Protein, Fat and Carbohydrate-based food list, the program gives a good foundation to establishing a healthy, thorough diet high in nutrients and lower in calories to support your body's needs while reducing or eliminating your body's natural hunger mechanism (which kicks on when proper nutrients aren't consumed). And if that's not enough, there's even a built in Reward Meal scheduled every 3-4 days to satisfy your cravings and take away the urge to break your program by indulging in them. Now that's what I call effectively managing the mental side of training!
6. Success Journals: Each day during the 28 Day Deadline Workout Program you will be doing some sort of "training" to keep you on track. It won't be physical training (workouts) every day, but there will be some sort of quick reading and/or writing to record your progress and development. The Success Journal is set up to keep you on the training path and building momentum each and every step of the way. You can either load them up on your desktop or print them off and write directly in them...whatever works better for you. The key is to stick with it each day and over the course of the four weeks the habit will be built and you will be well on your way to achieving SUCCESS and maintaining your fitness goal!
There are certainly several other great features of this thorough training program, but I wanted to give you the low-down on the parts that I feel are the most important.
The Measurement Tracker (which allows you to see your physiological results throughout the course of the four weeks...even up to eight weeks), the Workout Logs and Exercise Library (which details the specific exercises in the metabolic workouts and each exercise has a direct link to a VIDEO DEMONSTRATION with cues and regressions/progressions so you can know exactly how to perform them), the Calorie & Macronutrient Calculator (where you plug in a few specific measurements to determine how much you should be eating on a daily and even a meal-by-meal basis), the Quick Reference Cards (which provide a quick outline of the most important points of the 28 Day Deadline Workout Program that you can print on 5x8 index cards for easy review) and the 28 Day Deadline Schedule Planner (which actually gives you DOUBLE the support by laying out the first 56 days of your training program so you don't get lost along the way) are all great features designed to make life easier for you and to ensure your success. We held nothing back on this program, and I think you'll be very satisfied with how thorough it all really is.
So go check out the complete information page, equipped with text OR video descriptions of each component of the program and pick up your INSTANTLY DOWNLOADABLE program so you can get started TODAY!
View all the details and pick up your copy at: www.28daydeadlineworkout.com
And hurry...there are just a few slots left for the ADDITIONAL BONUS of a 4-Week Teleseminar with me, walking you step-by-step through the program to ensure your success and make the most of your experience...valued at over $388, all free!!! But spaces are running out so order NOW:
The Top 6 Features of The 28 Day Deadline Workout Program (Part I)
So earlier last week I FINALLY launched the long awaited 28 Day Deadline Workout Program.
It's going awesome and I'm excited for everyone that's decided to hop on board and invest in their total fitness: mind, body and spirit.
To top it off, the first 95 people who pick up a copy of the program get a BONUS FEATURE worth over $388, and it may be the single biggest contributor to the success of those 95 individuals. I'll let you find out about this bonus by going to www.28daydeadlineworkout.com, but I'll give you a hint: it involves direct, weekly accountability with me for the next four weeks (as in 28 days...). Oh yeah, and I'm not even including this as one of the top 6 features of The 28 Day Deadline Workout Program!
Without further delay, here the top features are:
1. The Mental Training Manual: The thing is, it’s really the mental side of training that everyone struggles with. The struggles with food, with completing the workouts and with following through on a program really start in the mind, so we must build the habits and establish a mindset of commitment and resolve with fitness. The Mental Training Manual does just that, guiding you through each of the first twenty-eight days and teaching you strategies to combat the challenges that prevent you from following through. Based on a simple 7-step process (one step done daily over the course of the week and repeated with incremental progression from week to week), this manual serves like a daily devotional to keep you motivated and inspired to achieve your goal. I truly believe this is the SINGLE MOST UNIQUE AND IMPORTANT ASPECT that makes The 28 Day Deadline Workout different from anything else out there.
2. No Equipment Required: None of the workouts require equipment to complete the exercises. There are benefits to increasing the resistance (i.e. dumbbells, barbells, resistance bands, med balls, etc.), but truthfully these workouts are already designed to challenge your body quite thoroughly with just your body weight alone. With a little creativity and as small as a 6x6 space (if that), you can have some of the best fat-burning and muscle-working sessions of your training life! But don’t worry, it isn’t designed to run you into the ground. There are ways to regress the exercises and still get a great workout that’s appropriate for you and your current fitness level…and I teach you all that in The 28 Day Deadline Workout Program.
3. Fast, Effective Workouts: The workouts themselves are challenging but relatively brief (to the point). Every workout should be completed in under 45-60 minutes MAX, from warm up to cool down, but some can be as short as 15 minutes!!! There are 3 “metabolic” strength training workouts, 2 HIIT (High Intensity Interval Training) cardio-conditioning sessions and 2 Active Stretching (yoga-like stretching) sessions per week. This way you are maximizing your fat loss through effective and efficient workouts, while improving your range of motion and taking care of the supportive tissues and preventing against joint injuries and muscle pulls. Workouts are set up for 5 out of 7 days a week, and recreational activities like biking, hiking/walking, playing pick-up games of sports, etc. are all allowable and encouraged on any day of the program (especially either of the designated “off” days). As long as they’re not too intense they will only improve your fitness and your results during The 28 Day Deadline Workout Program.
Because I don’t want to overload you with information in one email (I’m notorious for lengthy emails, I know…just think of me as “thorough”J), I’m going to save points 4, 5 and 6 for tomorrow.
So be on the lookout for that message, and if you’re interested to find out more or already know you want to pick up your copy of The 28 Day Deadline Workout Program, simply click the link below. Remember, the first 95 people to jump on board will get the FREE WEEKLY TELESEMINAR for the length of the 28 day program, so don’t hesitate and miss out! Click below to get started TODAY:
Until next time, remember: Train the Mind, Challenge the Body, Unleash the Spirit!!!
It's going awesome and I'm excited for everyone that's decided to hop on board and invest in their total fitness: mind, body and spirit.
To top it off, the first 95 people who pick up a copy of the program get a BONUS FEATURE worth over $388, and it may be the single biggest contributor to the success of those 95 individuals. I'll let you find out about this bonus by going to www.28daydeadlineworkout.com, but I'll give you a hint: it involves direct, weekly accountability with me for the next four weeks (as in 28 days...). Oh yeah, and I'm not even including this as one of the top 6 features of The 28 Day Deadline Workout Program!
Without further delay, here the top features are:
1. The Mental Training Manual: The thing is, it’s really the mental side of training that everyone struggles with. The struggles with food, with completing the workouts and with following through on a program really start in the mind, so we must build the habits and establish a mindset of commitment and resolve with fitness. The Mental Training Manual does just that, guiding you through each of the first twenty-eight days and teaching you strategies to combat the challenges that prevent you from following through. Based on a simple 7-step process (one step done daily over the course of the week and repeated with incremental progression from week to week), this manual serves like a daily devotional to keep you motivated and inspired to achieve your goal. I truly believe this is the SINGLE MOST UNIQUE AND IMPORTANT ASPECT that makes The 28 Day Deadline Workout different from anything else out there.
2. No Equipment Required: None of the workouts require equipment to complete the exercises. There are benefits to increasing the resistance (i.e. dumbbells, barbells, resistance bands, med balls, etc.), but truthfully these workouts are already designed to challenge your body quite thoroughly with just your body weight alone. With a little creativity and as small as a 6x6 space (if that), you can have some of the best fat-burning and muscle-working sessions of your training life! But don’t worry, it isn’t designed to run you into the ground. There are ways to regress the exercises and still get a great workout that’s appropriate for you and your current fitness level…and I teach you all that in The 28 Day Deadline Workout Program.
3. Fast, Effective Workouts: The workouts themselves are challenging but relatively brief (to the point). Every workout should be completed in under 45-60 minutes MAX, from warm up to cool down, but some can be as short as 15 minutes!!! There are 3 “metabolic” strength training workouts, 2 HIIT (High Intensity Interval Training) cardio-conditioning sessions and 2 Active Stretching (yoga-like stretching) sessions per week. This way you are maximizing your fat loss through effective and efficient workouts, while improving your range of motion and taking care of the supportive tissues and preventing against joint injuries and muscle pulls. Workouts are set up for 5 out of 7 days a week, and recreational activities like biking, hiking/walking, playing pick-up games of sports, etc. are all allowable and encouraged on any day of the program (especially either of the designated “off” days). As long as they’re not too intense they will only improve your fitness and your results during The 28 Day Deadline Workout Program.
Because I don’t want to overload you with information in one email (I’m notorious for lengthy emails, I know…just think of me as “thorough”J), I’m going to save points 4, 5 and 6 for tomorrow.
So be on the lookout for that message, and if you’re interested to find out more or already know you want to pick up your copy of The 28 Day Deadline Workout Program, simply click the link below. Remember, the first 95 people to jump on board will get the FREE WEEKLY TELESEMINAR for the length of the 28 day program, so don’t hesitate and miss out! Click below to get started TODAY:
Until next time, remember: Train the Mind, Challenge the Body, Unleash the Spirit!!!
Here It Is: The 28 Day Deadline Workout Is FINALLY LIVE!!!
Hello True Way Follower and Fellow Fitness Enthusiast!
I can hardly believe it, it's been a long time coming but the day
is FINALLY here!
I am actually launching the project that I have been working
on for the past five years plus...my first polished, full fitness
program.
The 28 Day Deadline Workout is a comprehensive fitness program
focused on jumpstarting your fat loss goal in the next four
weeks. Better yet, it teaches you how to actually maintain those
results and a fitness lifestyle for the rest of your life.
It's extremely effective because it addresses the total person
(mental, physical and spiritual health) in a very practical way.
The program lays everything out for you for each day over the
next month, including the nutrition, exercise and mental
strategies necessary to achieve your goal and stick to it for
life…and to be honest, I actually gave exercise programming
through the first TWO months (56 days) just to be sure you
were adequately prepared to launch your training program.
I am super excited and can't wait to share it with the world!
Here's where I need your help.
The 28 Day Deadline Workout is a great program and the principles
and methods from it have been tested and proven to be effective
over the years through experimentation with clients.
I know it works, but I still need more concrete examples of how
effective it really is.
Before I launch it out over the entire internet and present it to
the world, I want YOUR specific, documented testimonials. My
affiliate partners (others who will be promoting the program to their
followers) want to see the "proof in the pudding," before they go
and recommend it to their followers as well. The world loves to see
individual examples of success, and I want you to be a part of it with
the 28 Day Deadline Workout.
That's why I am doing a pre-launch...called an "internal
launch"...of the 28 Day Deadline Workout for my current True Way
followers, family and friends.
What that means is that I am going to launch the entire program
(still in ebook form) to each of you at a significantly reduced
price and with bonus features that will not be offered for the
world-wide launch.
You will get special, direct access to me for anything about the
program you need through a special email address and even
direct live coaching (via phone) about the program during this
exclusive launch.
In fact, I am going to offer a HUGE BONUS exclusively to the
first 96 participants: a weekly teleseminar where I will break down
the program in precise detail and answer any questions or concerns
each of you have about the 28 Day Deadline Workout so you can
get as much from the program as possible.
Of course, you are going to help me from this process too because
I am going to learn from your feedback and these experiences
about how I can improve the program even more before launching it
to the world.
I am so pumped about this that I cannot even express it to you in
words. I can't wait to see you get the results you deserve and
to learn how to finally establish a genuine lifestyle of fitness.
The only problem is that we need to get this up and running asap,
so I have opened the program up for purchase as of MONDAY,
DEC. 13th.
Just remember, the 4-week teleseminar bonus ($388 value!) is only
available to the first 96 people that sign up, so don't wait around
to decide!
Act now to reserve your spot and get this 28 Day Deadline Workout Program
going!
Simply follow this link to go to my offer page where you can
find all the details about the 28 Day Deadline Workout and how it
will benefit you. You can choose to read through all the text OR just
scroll down from VIDEO to VIDEO to find out the most important
details and aspects of the program. The information in the videos is
not word-for-word what the text says, but the root of the information
is the same nonetheless. (I know a couple of the videos need to be
adjust and JAZZED up, but I didn't want to make you wait any longer
so I will change them later...tell me what you think either way!)
The entire program is all backed by my 60-Day, Iron-Clad 100%
money-back guarantee so there's not even any risk! If for any reason
you don't feel the program was valuable to you or you are unsatisfied in
any way, simply contact me and you will receive a full refund, no
questions asked. It's that easy.
Now, if you are already "sold" on it and you know you want to
join me in this one-of-a-kind program, go HERE and simply scroll to the
bottom of the offer page and click on the "Buy Now" button to be
redirected to the shopping cart where you can complete the
purchase.
In advance, I truly thank you for letting me be your guide and
trusted resource for everything fitness and martial arts related.
I feel truly blessed to have you as part of the True Way
fellowship, and that you have enough confidence in me to be your
leader in fitness.
I look forward to sharing this experience with you, and I'm
excited about the results that each of you are going to have from
the 28 Day Deadline Workout!
Click below to preview the 28 Day Deadline Workout Program and
order today: The 28 Day Deadline Workout Official INSIDERS Launch
Sincerely in Fitness,
Monday, December 13, 2010
The INSIDER Launch is FINALLY Here! Check it out...
In less than 45 minutes The 28 Day Deadline Workout Program will finally go LIVE for all the family, friends and followers of The True Way to Fitness...and any of your friends or coworkers that you feel would benefit from such a program.
I lay out all the details and offer you a 60-DAY IRON-CLAD, MONEY BACK GUARANTEE to ensure you get the most from the program. If for any reason, and at any point during the 60 days, you are not COMPLETELY SATISFIED with the 28 Day Deadline Workout Program, simply submit the refund and I will return 100% of your investment with NO QUESTIONS ASKED.
Additionally, to save you the effort of having to read every detail on the information page, I have included a series of videos that go over everything for you in just a few clicks.
It's easy, effective and to the point...so go check the site out and make a decision for yourself: Are you ready for The True Way...starting with the 28 Day Deadline Workout Program?
Either way, keep training and remember: Train the mind, Challenge the body, Unleash the Spirit!!!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Owner & Head Instructor of TRUE WAY MARTIAL ARTS
I lay out all the details and offer you a 60-DAY IRON-CLAD, MONEY BACK GUARANTEE to ensure you get the most from the program. If for any reason, and at any point during the 60 days, you are not COMPLETELY SATISFIED with the 28 Day Deadline Workout Program, simply submit the refund and I will return 100% of your investment with NO QUESTIONS ASKED.
Additionally, to save you the effort of having to read every detail on the information page, I have included a series of videos that go over everything for you in just a few clicks.
It's easy, effective and to the point...so go check the site out and make a decision for yourself: Are you ready for The True Way...starting with the 28 Day Deadline Workout Program?
Click the following link to check out my brand new fitness program: www.28daydeadlineworkout.com
Either way, keep training and remember: Train the mind, Challenge the body, Unleash the Spirit!!!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Owner & Head Instructor of TRUE WAY MARTIAL ARTS
Tuesday, December 7, 2010
Repeat of "A Boy With a Vision" Message
I had a lot of positive responses to the last newsletter I sent out, so I am posting it here on the blog for those that didn't get a chance to receive it or read it yet. (If you have you're welcome to read on, but there's nothing different or changed:) Enjoy!
You probably already know that I am a pretty driven, hard working and caring person. It's always been important to me to live with integrity, considering how my actions affect others around me, and always, always giving my best at whatever I do.
I live life hard and go all-out when I put my mind to something.
Well, it is no less the case with my personalized mission in life.
I set out several years ago with the intention of studying everything fitness related to determine WHAT REALLY WORKS and WHAT REALLY MATTERS for creating quality, optimal fitness for everyone, regardless of age, current fitness level, gender or previous experience.
I knew that despite already being quite fit and athletic, EVEN I was confused and frustrated by all the conflicting information out there about how to effectively get, and STAY, in shape. I could only imagine how difficult it was to deal with for those that struggled with their weight and trying to get in shape themselves.
So I decided that I was going to write a book to solve the fitness problem once and for all.
I called my vision for the book "The True Way," and it was all about cutting out the unnecessary to identify the true, core principles and practices that really lead to healthy, active lifestyles. I wanted to separate the truth from the misconceptions and share it with the world so everyone could apply it and benefit.
So I started on my task to solve this age-old, world-wide problem and went to work.
I researched and studied all the different ways and philosophies of training. I practiced them on myself and on my clients. I cross-compared and collaborated with other successful and effective fitness professionals to ensure I was on the right path. And I designed and redesigned the book over and over again, looking for the PERFECT PROGRAM and PERFECT SET UP to take care of everything in one fall-swoop.
I am not going to lie, it was a long, hard road with lots of ups and downs, and at times I wondered if I'd ever actually get it completed.
And I'll tell you right now that I had to learn the hard way that there's not one catch-all, "Holy Grail" solution that will work for everyone all of the time.
There are variations that work from person to person, and there are (pardon the expression) "many ways to skin a cat."
But through my search, study and experience I did discover the most important principles and the best practices for optimal fitness.
And I figured out the REAL REASONS why most people struggle (fail) with fitness.
It's not really about food, or the specific amount or type of exercise a person participates in.
It's not about some secret routine or rep-set-workload formula that supposedly gets twice as fast and twice as effective results.
It's about the overall approach, and your ability to stick to a proven system.
It's about the mind, and being able to follow through on a commitment that was reasonably (realistically) set for yourself.
It's about keeping things simple enough that you can execute and identify where you can continue to improve along the way.
It's about integrating all the parts of a person (mind, body and spirit), and establishing a program that will actually work for you specifically.
It's about committing to yourself and The True Way, and allowing for flexibility but staying committed to the end.
And that's ultimately why it took me so long to put this book together.
I had to make that journey MYSELF before I could ever lead another down the path.
Finally, I have made some real headway in it myself...and I'm ready to share my success with you.
Stay tuned the next couple of days for another message from me about a couple other individuals who have embarked on The True Way themselves, and how it ultimately has changed their lives for good.
Keep training and always remember: Train the mind, challenge the body and unleash the spirit!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Owner & Head Instructor of TRUE WAY MARTIAL ARTS, LLC
You probably already know that I am a pretty driven, hard working and caring person. It's always been important to me to live with integrity, considering how my actions affect others around me, and always, always giving my best at whatever I do.
I live life hard and go all-out when I put my mind to something.
Well, it is no less the case with my personalized mission in life.
I set out several years ago with the intention of studying everything fitness related to determine WHAT REALLY WORKS and WHAT REALLY MATTERS for creating quality, optimal fitness for everyone, regardless of age, current fitness level, gender or previous experience.
I knew that despite already being quite fit and athletic, EVEN I was confused and frustrated by all the conflicting information out there about how to effectively get, and STAY, in shape. I could only imagine how difficult it was to deal with for those that struggled with their weight and trying to get in shape themselves.
So I decided that I was going to write a book to solve the fitness problem once and for all.
I called my vision for the book "The True Way," and it was all about cutting out the unnecessary to identify the true, core principles and practices that really lead to healthy, active lifestyles. I wanted to separate the truth from the misconceptions and share it with the world so everyone could apply it and benefit.
So I started on my task to solve this age-old, world-wide problem and went to work.
I researched and studied all the different ways and philosophies of training. I practiced them on myself and on my clients. I cross-compared and collaborated with other successful and effective fitness professionals to ensure I was on the right path. And I designed and redesigned the book over and over again, looking for the PERFECT PROGRAM and PERFECT SET UP to take care of everything in one fall-swoop.
I am not going to lie, it was a long, hard road with lots of ups and downs, and at times I wondered if I'd ever actually get it completed.
And I'll tell you right now that I had to learn the hard way that there's not one catch-all, "Holy Grail" solution that will work for everyone all of the time.
There are variations that work from person to person, and there are (pardon the expression) "many ways to skin a cat."
But through my search, study and experience I did discover the most important principles and the best practices for optimal fitness.
And I figured out the REAL REASONS why most people struggle (fail) with fitness.
It's not really about food, or the specific amount or type of exercise a person participates in.
It's not about some secret routine or rep-set-workload formula that supposedly gets twice as fast and twice as effective results.
It's about the overall approach, and your ability to stick to a proven system.
It's about the mind, and being able to follow through on a commitment that was reasonably (realistically) set for yourself.
It's about keeping things simple enough that you can execute and identify where you can continue to improve along the way.
It's about integrating all the parts of a person (mind, body and spirit), and establishing a program that will actually work for you specifically.
It's about committing to yourself and The True Way, and allowing for flexibility but staying committed to the end.
And that's ultimately why it took me so long to put this book together.
I had to make that journey MYSELF before I could ever lead another down the path.
Finally, I have made some real headway in it myself...and I'm ready to share my success with you.
Stay tuned the next couple of days for another message from me about a couple other individuals who have embarked on The True Way themselves, and how it ultimately has changed their lives for good.
Keep training and always remember: Train the mind, challenge the body and unleash the spirit!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Owner & Head Instructor of TRUE WAY MARTIAL ARTS, LLC
Monday, November 29, 2010
Don't Believe the Hype...Eat Your Fruits & Vegetables!
Of course, in an age when obesity and poor nutritional health seem to be everywhere, that means there is a large market for weight loss. A lot of different, far-fetched programs and supplements are peddled and touted every day, inundating us with mixed messages and sometimes flat-out lies.
One such problem is the over-generalized fear of all forms of sugars and carbs.
Make no mistake; Americans over-consume sugars and carbs...but as a whole we over consume everything! On average we consume too many carbs/sugars, too many fats and too much protein (yes, even protein). The result is an excess of calories consumed...and that, coupled with our low levels of activity (to burn the consumed energy), is the reason we are getting fatter.
Sugars are not "bad," and carbs just being different levels of sugars (complexities or chains of them connected together), also have their place.
Fruits and vegetables are essential foods (and sources of carbs/sugars), and that are great for the diet because they provide lots of micronutrients (vitamins...especially antioxidants, minerals, etc.), water, enzymes & coenzymes (which science hasn't even fully determined what role they play in proper nutrition/function of the body) and very few calories.
That is the formula for success in weight management anyway: Nutrient Dense Foods that are Low in Calories.
Many people don't realize that our body tells us we're "hungry" because it requires specific nutrients to perform various functions. We need calcium for specific things, vitamin C for specific things, iron for other functions, and so on. The body knows the main way it can obtain these nutrients is through consumption (our eating), so it tells us we need to eat.
Well when most of us feel "hungry" we eat the things we like/enjoy/want, not always the things we really need. So we consume plenty of calories (which are essential MACROnutrients in the form of carbs, proteins and fats), but we don't get an adequate amount of micronutrients to assist the bodily functions we need to live, perform work and thrive. Inevitably, that means the body will send us the hunger message again and we just repeat the process all over again (resulting in that excess of calories consumed compared to our activity levels). It's a vicious cycle if the problem is never really solved in the first place (eat more of the nutrient rich foods that are lower in calories!).
I'm including a link to an article below because it gives some current statistics that provide great insight to proper nutrition and an appropriate stance on the value (and necessity) of fruits and vegetables.
Do yourself a favor and take two minutes to read through it, then evaluate your personal nutrition program to see if you are placing the proper amount of emphasis on these natural and essential foods.
Yes, it is put out by the lead dietitian/doctor of a supplement company and they do promote their multivitamin at the end of it. You do not have to purchase anything or should you feel pressure to do so. I just felt this was a great article to share as the classic GI Joe tagline states: "knowing is half the battle."
Here the link to the article: Americans Don't Eat Enough Fruits and Vegetables
Have a great day and continue to improve your life with fitness, nutrition and following the True Way!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
One such problem is the over-generalized fear of all forms of sugars and carbs.
Make no mistake; Americans over-consume sugars and carbs...but as a whole we over consume everything! On average we consume too many carbs/sugars, too many fats and too much protein (yes, even protein). The result is an excess of calories consumed...and that, coupled with our low levels of activity (to burn the consumed energy), is the reason we are getting fatter.
Sugars are not "bad," and carbs just being different levels of sugars (complexities or chains of them connected together), also have their place.
Fruits and vegetables are essential foods (and sources of carbs/sugars), and that are great for the diet because they provide lots of micronutrients (vitamins...especially antioxidants, minerals, etc.), water, enzymes & coenzymes (which science hasn't even fully determined what role they play in proper nutrition/function of the body) and very few calories.
That is the formula for success in weight management anyway: Nutrient Dense Foods that are Low in Calories.
Many people don't realize that our body tells us we're "hungry" because it requires specific nutrients to perform various functions. We need calcium for specific things, vitamin C for specific things, iron for other functions, and so on. The body knows the main way it can obtain these nutrients is through consumption (our eating), so it tells us we need to eat.
Well when most of us feel "hungry" we eat the things we like/enjoy/want, not always the things we really need. So we consume plenty of calories (which are essential MACROnutrients in the form of carbs, proteins and fats), but we don't get an adequate amount of micronutrients to assist the bodily functions we need to live, perform work and thrive. Inevitably, that means the body will send us the hunger message again and we just repeat the process all over again (resulting in that excess of calories consumed compared to our activity levels). It's a vicious cycle if the problem is never really solved in the first place (eat more of the nutrient rich foods that are lower in calories!).
I'm including a link to an article below because it gives some current statistics that provide great insight to proper nutrition and an appropriate stance on the value (and necessity) of fruits and vegetables.
Do yourself a favor and take two minutes to read through it, then evaluate your personal nutrition program to see if you are placing the proper amount of emphasis on these natural and essential foods.
Yes, it is put out by the lead dietitian/doctor of a supplement company and they do promote their multivitamin at the end of it. You do not have to purchase anything or should you feel pressure to do so. I just felt this was a great article to share as the classic GI Joe tagline states: "knowing is half the battle."
Here the link to the article: Americans Don't Eat Enough Fruits and Vegetables
Have a great day and continue to improve your life with fitness, nutrition and following the True Way!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Thursday, November 25, 2010
Periodization Article (Part III, the Final Details)
So after a long delay, I finally am going to reveal to you the behind-the-scenes way I organize a training program over the course of a few months. Most people know what to include in a training program, and even a few ideas of specific exercises or set/rep combinations, but a proper progression over time is really what will give you appropriate results.
If you didn't read Parts 1 & 2, or you don't remember them, take a moment to go back and review them. It will give you the full picture and bring everything together as you read the rest of this selection. Read Part I HERE, and then read Part II HERE.
Since we are basically looking at a 3-month layout and we're considering what will typically work best for most people (the common American looking to get in better shape and shed off a few pounds), we will use the format below as our training basis.
Macrocycle: 3 Month Layout
Over the course of three months you are looking to see improvements in your strength, flexibility, fitness (conditioning) level and body composition. Changing up the training focus each month allows you to keep making progressions without causing overtraining symptoms or the boredom (and quitting) that comes from a monotonous training program that never really changes.
Mesocycles: Each Month's Layout
Month 1 will focus on Basic Strength and a foundation of flexibility and conditioning. An ideal workout format for lifting during this phase is total body focus (all the movements mentioned last article: pushing, pulling, compound leg movements and core stabilization activities/movements) using weights/intensities that leave you feeling like you have only 1-2 more left in the tank after completing 8-12 reps. Typically you are looking at about 2-3 sets per exercise at this moderate intensity weight, and you can give yourself up to 1.5 minutes between sets. I like to superset exercises of different movements or upper body vs. lower body because it allows me to get some work done while I am resting that other area. It saves time and increases the conditioning component of your training. If you are just getting back into exercise after a hiatus, then start out only performing one set of each exercise. Don't worry...you are doing more than you had previously, so your body is going to physiologically adapt to it and gains will be made in the process...even at just one set per exercise. As you progress through the weeks, move up to 2 sets each, and by the end of month one or midway through month two you should be ready for 3 sets per exercise.
You are looking at about 2-3 cardio/conditioning sessions of about 20-30 minutes in length during this phase. I like to do them either before or after my strength training workouts, or on a day off. They still require adequate warm up and cool down, but they can be completed relatively quickly so you can be in and out. There are lots of ways to accomplish the conditioning goals, but I am especially partial to HIIT (high intensity interval training). That's what I use in my ebook, the 28 Day Deadline Workout.
In addition, I'd like to see you have at least 2 stretching sessions per week...following one of your strength training or cardio conditioning sessions, about half a week apart. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility for the strenuous work to come.
Month 2 will focus on Maximal Strength and deepening your foundation of flexibility and conditioning. You should still be doing total body workouts, but you should be using weight that only allows you to get 5-6 or so reps before form drops off or you cannot complete another rep. You may need more time between sets, like 2-5 minutes, but again choosing to superset is often a good idea to save time and maximize your training. You will perform about 3-5 sets per exercise to keep the volume up, and these strength training sessions will typically take longer to complete. Of course, use caution with this phase of training because you don't want to get hurt (that keeps you from being able to train and progress). You should still feel good after each set, but thoroughly challenged.
Again, you are looking at about 3 cardio/conditioning sessions during month two, but you can progress your conditioning in one of two ways. You can either increase the length of the sessions (to 30-40 minutes) or increase the intensity of the 20-30 minute sessions. In the HIIT (high intensity interval training) sessions you go harder/faster for a period of time and then back down the intensity for a period. In month one you might have run faster for 30 seconds and then jogged for 60-90 seconds throughout the session. Now, in month two you could progress by running as fast as you can for 20 seconds followed by 60 seconds of light jogging or even walking. To increase through the month you could add 1-2 repetitions per week, which is equivalent to 1-3 minutes of training time. Small increments, but the high demand on the body of the sprint interval will cause significant physiological adaptations...which is what we're after. Again, that's how I approach it in my ebook, the 28 Day Deadline Workout.
Of course, you need at least 2 stretching sessions per week. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility.
Month 3 focuses on maximizing your ENDURANCE, and ultimately your fitness level. During this phase of training your strength training workouts should be done in a circuit format, with at least 3-5 total body exercises performed back-to-back and only about 30-60 seconds rest between circuit sets to improve your endurance. You are typically looking at a rep range of about 12-15, but in some cases as high as 20 reps. The way I like to do it is to set a timer for about 30 seconds per exercise (with only about 10 seconds transition allowed between), and to see if you can perform more work (reps) from workout to workout or week to week. That shows progression in your work capacity and that is what endurance training is all about. The weight used is inevitably less than what you would use for basic strength or maximal strength training. In fact, much of the time you may only be using your own body weight...but the perceived workout "intensity" will be quite high. You typically will feel like these workouts are harder than most workouts you've ever experienced before.
You will still be performing about 3 cardio/conditioning sessions per week on alternating days from the strength training sessions, but you may choose to do a mix of HIIT training and traditional steady state cardio sessions. Because the workouts in this phase of training can be quite taxing, you may not feel up to doing "killer" hard workouts 5-6 days in a row, so doing a steady state cardio session once or twice a week instead of interval training may be a good adjustment. It will vary from person to person on what the best approach really is, but be honest with yourself about your needs and capabilities and you will be able to determine what's best for you. Many times I have found that I was capable as long as I was willing, and it is a delicate balance from day to day. You make the decision about what's best for you.
You may want to increase your flexibility sessions to three times a week during this phase, especially immediately following the strength training or HIIT training sessions. Some people feel tighter after the cardio conditioning sessions, while others do following the strength training sessions. See what happens with you and plan accordingly. Making sure you are flexible and loose after intense training sessions can be instrumental in maximizing your training results and ultimately the success of your program.
Recap (in outline format)
3 Month Format:
After an intense twelve-week training program, it is really advisable to take a week completely off or at least back down to recreational activities and light stretching. We are focused on the big picture, so backing off for a week or two will not harm you in the long run...in fact, it will actually help you make greater gains as your body gets a chance to recover and you don't create overuse/overtraining issues. After that point, you can almost go back to square one and repeat the process, at a appropriate intensities (weights and durations) to keep you progressing and improving along the way.
Of course, things can be even more in depth and complicated than I made it, but I wanted to be thorough and yet as simple as possible to give you a real understanding of how the whole process of organizing a training program should be approached.
I hope this helps you...and that means I hope you take the layout I've given and PUT IT INTO ACTION for yourself. It means nothing if it just sits on the page, and I want fitness to be as much a way of life for you as it is for me.
Now is as good a time as any, and what better way is there to preemptively attack the typical holiday pounds?
If you prefer to have EVERYTHING laid out for you and want to jump start your training program over the next 4-8 weeks, then stay tuned for next week's launch of my 28 Day Deadline Workout ebook program. I will be releasing it to all of you (the friends, family and followers I already have) first over the next couple of weeks at a significantly discounted price and with a few bonus features in an attempt to get more specific feedback and a few more testimonials before I release it globally. Watch in the coming days (after Thanksgiving) for the link to further information about it and how to order the program. I am excited about it for both of us!
If you didn't read Parts 1 & 2, or you don't remember them, take a moment to go back and review them. It will give you the full picture and bring everything together as you read the rest of this selection. Read Part I HERE, and then read Part II HERE.
Since we are basically looking at a 3-month layout and we're considering what will typically work best for most people (the common American looking to get in better shape and shed off a few pounds), we will use the format below as our training basis.
Macrocycle: 3 Month Layout
Over the course of three months you are looking to see improvements in your strength, flexibility, fitness (conditioning) level and body composition. Changing up the training focus each month allows you to keep making progressions without causing overtraining symptoms or the boredom (and quitting) that comes from a monotonous training program that never really changes.
Mesocycles: Each Month's Layout
Month 1 will focus on Basic Strength and a foundation of flexibility and conditioning. An ideal workout format for lifting during this phase is total body focus (all the movements mentioned last article: pushing, pulling, compound leg movements and core stabilization activities/movements) using weights/intensities that leave you feeling like you have only 1-2 more left in the tank after completing 8-12 reps. Typically you are looking at about 2-3 sets per exercise at this moderate intensity weight, and you can give yourself up to 1.5 minutes between sets. I like to superset exercises of different movements or upper body vs. lower body because it allows me to get some work done while I am resting that other area. It saves time and increases the conditioning component of your training. If you are just getting back into exercise after a hiatus, then start out only performing one set of each exercise. Don't worry...you are doing more than you had previously, so your body is going to physiologically adapt to it and gains will be made in the process...even at just one set per exercise. As you progress through the weeks, move up to 2 sets each, and by the end of month one or midway through month two you should be ready for 3 sets per exercise.
You are looking at about 2-3 cardio/conditioning sessions of about 20-30 minutes in length during this phase. I like to do them either before or after my strength training workouts, or on a day off. They still require adequate warm up and cool down, but they can be completed relatively quickly so you can be in and out. There are lots of ways to accomplish the conditioning goals, but I am especially partial to HIIT (high intensity interval training). That's what I use in my ebook, the 28 Day Deadline Workout.
In addition, I'd like to see you have at least 2 stretching sessions per week...following one of your strength training or cardio conditioning sessions, about half a week apart. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility for the strenuous work to come.
Month 2 will focus on Maximal Strength and deepening your foundation of flexibility and conditioning. You should still be doing total body workouts, but you should be using weight that only allows you to get 5-6 or so reps before form drops off or you cannot complete another rep. You may need more time between sets, like 2-5 minutes, but again choosing to superset is often a good idea to save time and maximize your training. You will perform about 3-5 sets per exercise to keep the volume up, and these strength training sessions will typically take longer to complete. Of course, use caution with this phase of training because you don't want to get hurt (that keeps you from being able to train and progress). You should still feel good after each set, but thoroughly challenged.
Again, you are looking at about 3 cardio/conditioning sessions during month two, but you can progress your conditioning in one of two ways. You can either increase the length of the sessions (to 30-40 minutes) or increase the intensity of the 20-30 minute sessions. In the HIIT (high intensity interval training) sessions you go harder/faster for a period of time and then back down the intensity for a period. In month one you might have run faster for 30 seconds and then jogged for 60-90 seconds throughout the session. Now, in month two you could progress by running as fast as you can for 20 seconds followed by 60 seconds of light jogging or even walking. To increase through the month you could add 1-2 repetitions per week, which is equivalent to 1-3 minutes of training time. Small increments, but the high demand on the body of the sprint interval will cause significant physiological adaptations...which is what we're after. Again, that's how I approach it in my ebook, the 28 Day Deadline Workout.
Of course, you need at least 2 stretching sessions per week. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility.
Month 3 focuses on maximizing your ENDURANCE, and ultimately your fitness level. During this phase of training your strength training workouts should be done in a circuit format, with at least 3-5 total body exercises performed back-to-back and only about 30-60 seconds rest between circuit sets to improve your endurance. You are typically looking at a rep range of about 12-15, but in some cases as high as 20 reps. The way I like to do it is to set a timer for about 30 seconds per exercise (with only about 10 seconds transition allowed between), and to see if you can perform more work (reps) from workout to workout or week to week. That shows progression in your work capacity and that is what endurance training is all about. The weight used is inevitably less than what you would use for basic strength or maximal strength training. In fact, much of the time you may only be using your own body weight...but the perceived workout "intensity" will be quite high. You typically will feel like these workouts are harder than most workouts you've ever experienced before.
You will still be performing about 3 cardio/conditioning sessions per week on alternating days from the strength training sessions, but you may choose to do a mix of HIIT training and traditional steady state cardio sessions. Because the workouts in this phase of training can be quite taxing, you may not feel up to doing "killer" hard workouts 5-6 days in a row, so doing a steady state cardio session once or twice a week instead of interval training may be a good adjustment. It will vary from person to person on what the best approach really is, but be honest with yourself about your needs and capabilities and you will be able to determine what's best for you. Many times I have found that I was capable as long as I was willing, and it is a delicate balance from day to day. You make the decision about what's best for you.
You may want to increase your flexibility sessions to three times a week during this phase, especially immediately following the strength training or HIIT training sessions. Some people feel tighter after the cardio conditioning sessions, while others do following the strength training sessions. See what happens with you and plan accordingly. Making sure you are flexible and loose after intense training sessions can be instrumental in maximizing your training results and ultimately the success of your program.
Recap (in outline format)
3 Month Format:
- Basic Strength
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), 1-3 sets/exercise, 8-12 reps/set, up to 90 sec rest/set.
- 2-3 cardio/conditioning sessions/week, about 20-30 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)
- 2+ stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
- Maximal Strength
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), 3-5 sets/exercise, 5-6 reps/set, between 2-5 min rest/set.
- 3 cardio/conditioning sessions/week, about 30-40 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)...increasing intensity/intervals weekly
- 2+ stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
- Endurance
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), done in circuit format (w/ 3+ exercises per circuit), 2-4 sets/exercise, about 15 reps/set (around 30 seconds in duration), 30-60 sec rest/circuits.
- 3 cardio/conditioning sessions/week, about 30 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)
- 3 stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
After an intense twelve-week training program, it is really advisable to take a week completely off or at least back down to recreational activities and light stretching. We are focused on the big picture, so backing off for a week or two will not harm you in the long run...in fact, it will actually help you make greater gains as your body gets a chance to recover and you don't create overuse/overtraining issues. After that point, you can almost go back to square one and repeat the process, at a appropriate intensities (weights and durations) to keep you progressing and improving along the way.
Of course, things can be even more in depth and complicated than I made it, but I wanted to be thorough and yet as simple as possible to give you a real understanding of how the whole process of organizing a training program should be approached.
I hope this helps you...and that means I hope you take the layout I've given and PUT IT INTO ACTION for yourself. It means nothing if it just sits on the page, and I want fitness to be as much a way of life for you as it is for me.
Now is as good a time as any, and what better way is there to preemptively attack the typical holiday pounds?
If you prefer to have EVERYTHING laid out for you and want to jump start your training program over the next 4-8 weeks, then stay tuned for next week's launch of my 28 Day Deadline Workout ebook program. I will be releasing it to all of you (the friends, family and followers I already have) first over the next couple of weeks at a significantly discounted price and with a few bonus features in an attempt to get more specific feedback and a few more testimonials before I release it globally. Watch in the coming days (after Thanksgiving) for the link to further information about it and how to order the program. I am excited about it for both of us!
Wednesday, November 24, 2010
Out of the Darkness
I know it's been a little while since you've heard anything from me (don't worry, I haven't forgotten about the final periodization article I promised:), but for good reason.
Most of you are aware that I am a martial artist and a "teacher" at heart (which really means I am a perpetual student, because "to teach is to learn twice"). I love most everything "fitness," but the real difference maker in my life has been my martial arts experience.
Nothing has had a greater impact on my development and prepared me for as much in my everyday life and professional career than the martial arts. I really have been working towards having my own martial arts school for over twelve years now, as that has been my truest dream.
I got my college degree in education and obtained my teaching certificate because I knew that I would have to work with children if I had my own school. I enjoy working with kids, and they are typically the lifeline of a commercial school.
I taught afterschool programs at the elementary schools I worked at to gain experience running my own classes and to prepare me for the bigger task of running my own school.
I got my personal training certification and began taking on private clients to learn the proper way to develop training programs and make sure that I wouldn't do what most martial arts instructors do where they just do what their teachers taught them. I wanted to be scientifically sound in my training programs.
I got management experience in fitness facilities for a few reasons. One, I knew I needed to learn how to run a fitness-type facility...all the ins and outs of the industry. Even though fitness and martial arts are slightly different industries, much of the basics are similar. Two, I knew I would have to understand how to manage people. Even a martial arts school has a staff of employees, and management is much more than just telling people what to do:)
Of course, I continued in my martial arts training and achieved my third degree black belt about four years ago. I actually qualify to take my fourth degree test in the next month, which is when you are considered a good level for teaching others all the way up to right before your own rank. When I pass this test I will be able to promote people (who have legitimately fulfilled the requirements:) all the way up to third degree black belt. That should take place officially sometime next spring.
I took a real leap of faith in myself when I became a full-time personal trainer because I moved into a commission-based position for the first time in my life. I knew that to survive and thrive in the fitness OR martial arts world, I absolutely must understand how to market my services and programs to the individuals interested in what I have to offer. Luckily, the process of "selling" was not as hard for me as I might have thought because I genuinely care about the people I work with and I always approach it as fulfilling a need or a desire that the client/customer/consumer wants. Everyone involved wins, and we all benefit from it.
So after twelve years and a thorough, hard-fought process, it is finally time for me to follow through on my dream. I announced my resignation from my employer last Thursday, and I have been taking care of the details behind-the-scenes. In fact, I have a facility in the build out process and it should be done in the next 3-4 weeks.
So the GRAND OPENING of my martial arts school, True Way Martial Arts (of course it would be named "True Way" right?), is slated for January 8th at 9am-1pm. I will have lots of fun activities and of course food and prizes scheduled for that time. Everyone is welcome to come out and enjoy the event with us, even if you're not interested in taking martial arts with me:)
The address of my new school is 34294 US Highway 19-North, here in Palm Harbor, Florida (34684). For those of you familiar with this area, it's the newly-renovated plaza (called "Park Ave") on the west side of US-19 between Nebraska Ave. and Alderman. A new LeRoy Selman's (steakhouse and sports bar) is going into the outparcel space in front in a couple of months and there are a few other businesses going in there right now besides mine. I am extremely excited about it, and the space is actually ideal for what I've been looking for over the last several years. (Oh yeah, and it doesn't hurt that it's directly in front of my neighborhood...literally a five minute or less walk to work!)
So what does that mean for you and the True Way to Fitness blog?
The good news is that this doesn't negatively effect you in any way. I will still continue to contribute fitness and martial arts articles 1-3 times a week (ideally every other day or so), and my ebook will FINALLY be launching next week. For real this time! I had to delay it for the past 3 or 4 months because I knew I was doing this and wanted to wait until I was on my own before launching it. This way I can do everything the way I want to (to give you the greatest benefit/value), and not worry about upsetting my employers or getting in trouble for doing something against the way they want things done. It's just better all around this way, and I'm doubly excited about this!
I really appreciate the dedication and support I have gotten from each of you along the way, and know that you have played no small part in motivating me toward finally attempting my dreams. Of course, now the fun part REALLY begins, and I have many more steps to go in the process, but it's finally all coming together. Thank you for your role in all this.
Okay, so I'm going to let you go now...this was longer than I originally intended (always the case!). If you have any more questions or comments, please feel free to email (truewayfitness@gmail.com) or call (727-488-9571). I have another email associated with the school (truewaymartialarts@gmail.com) and there will be a website as well (truewaymartialarts.com), but I usually keep my blog stuff connected to my truewayfitness email account and truewayfitness.com. Just FYI...you can follow up with me either way.
Thank you for your time and consideration, and be on the lookout (tomorrow) for that final email of formatting/organizing a periodized training program.
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Most of you are aware that I am a martial artist and a "teacher" at heart (which really means I am a perpetual student, because "to teach is to learn twice"). I love most everything "fitness," but the real difference maker in my life has been my martial arts experience.
Nothing has had a greater impact on my development and prepared me for as much in my everyday life and professional career than the martial arts. I really have been working towards having my own martial arts school for over twelve years now, as that has been my truest dream.
I got my college degree in education and obtained my teaching certificate because I knew that I would have to work with children if I had my own school. I enjoy working with kids, and they are typically the lifeline of a commercial school.
I taught afterschool programs at the elementary schools I worked at to gain experience running my own classes and to prepare me for the bigger task of running my own school.
I got my personal training certification and began taking on private clients to learn the proper way to develop training programs and make sure that I wouldn't do what most martial arts instructors do where they just do what their teachers taught them. I wanted to be scientifically sound in my training programs.
I got management experience in fitness facilities for a few reasons. One, I knew I needed to learn how to run a fitness-type facility...all the ins and outs of the industry. Even though fitness and martial arts are slightly different industries, much of the basics are similar. Two, I knew I would have to understand how to manage people. Even a martial arts school has a staff of employees, and management is much more than just telling people what to do:)
Of course, I continued in my martial arts training and achieved my third degree black belt about four years ago. I actually qualify to take my fourth degree test in the next month, which is when you are considered a good level for teaching others all the way up to right before your own rank. When I pass this test I will be able to promote people (who have legitimately fulfilled the requirements:) all the way up to third degree black belt. That should take place officially sometime next spring.
I took a real leap of faith in myself when I became a full-time personal trainer because I moved into a commission-based position for the first time in my life. I knew that to survive and thrive in the fitness OR martial arts world, I absolutely must understand how to market my services and programs to the individuals interested in what I have to offer. Luckily, the process of "selling" was not as hard for me as I might have thought because I genuinely care about the people I work with and I always approach it as fulfilling a need or a desire that the client/customer/consumer wants. Everyone involved wins, and we all benefit from it.
So after twelve years and a thorough, hard-fought process, it is finally time for me to follow through on my dream. I announced my resignation from my employer last Thursday, and I have been taking care of the details behind-the-scenes. In fact, I have a facility in the build out process and it should be done in the next 3-4 weeks.
So the GRAND OPENING of my martial arts school, True Way Martial Arts (of course it would be named "True Way" right?), is slated for January 8th at 9am-1pm. I will have lots of fun activities and of course food and prizes scheduled for that time. Everyone is welcome to come out and enjoy the event with us, even if you're not interested in taking martial arts with me:)
The address of my new school is 34294 US Highway 19-North, here in Palm Harbor, Florida (34684). For those of you familiar with this area, it's the newly-renovated plaza (called "Park Ave") on the west side of US-19 between Nebraska Ave. and Alderman. A new LeRoy Selman's (steakhouse and sports bar) is going into the outparcel space in front in a couple of months and there are a few other businesses going in there right now besides mine. I am extremely excited about it, and the space is actually ideal for what I've been looking for over the last several years. (Oh yeah, and it doesn't hurt that it's directly in front of my neighborhood...literally a five minute or less walk to work!)
So what does that mean for you and the True Way to Fitness blog?
The good news is that this doesn't negatively effect you in any way. I will still continue to contribute fitness and martial arts articles 1-3 times a week (ideally every other day or so), and my ebook will FINALLY be launching next week. For real this time! I had to delay it for the past 3 or 4 months because I knew I was doing this and wanted to wait until I was on my own before launching it. This way I can do everything the way I want to (to give you the greatest benefit/value), and not worry about upsetting my employers or getting in trouble for doing something against the way they want things done. It's just better all around this way, and I'm doubly excited about this!
I really appreciate the dedication and support I have gotten from each of you along the way, and know that you have played no small part in motivating me toward finally attempting my dreams. Of course, now the fun part REALLY begins, and I have many more steps to go in the process, but it's finally all coming together. Thank you for your role in all this.
Okay, so I'm going to let you go now...this was longer than I originally intended (always the case!). If you have any more questions or comments, please feel free to email (truewayfitness@gmail.com) or call (727-488-9571). I have another email associated with the school (truewaymartialarts@gmail.com) and there will be a website as well (truewaymartialarts.com), but I usually keep my blog stuff connected to my truewayfitness email account and truewayfitness.com. Just FYI...you can follow up with me either way.
Thank you for your time and consideration, and be on the lookout (tomorrow) for that final email of formatting/organizing a periodized training program.
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Tuesday, November 9, 2010
The Promised Periodization Part II
If you didn't get a chance to read Part 1, take a moment to go back and review it HERE so you are caught up and everything in this article will make more sense. This is an inside look at how I, from a strength coach and fitness professional standpoint, organize a long term training program (officially called a training "periodization," thus the title of this post).
Before we get too far in the details let's clarify a few things first:
-The frequency of training (aka how often you work out) really depends on your goal, the time you have available, the intensity of the sessions and the duration (and/or volume) of the sessions. In essence, the harder you work your body, the more likely that you are going to need significant time (48-72 hours) between strenuous sessions. That doesn't mean you can't workout at all between that time, but it does mean that back-to-back days of high intensity training can be COUNTER-productive (especially for the same body parts on those consecutive days). Many athletes "work out" (I'd say "practice" or "train", more aptly describes the approach and the goal) daily, but they typically alternate higher intensity and lower intensity days. It can be extremely effective to do a hard workout on Day 1, followed by a day of moderate intensity cardio and/or some foam rolling (soft tissue release), stretching (including yoga) and perhaps tai chi/martial arts forms. If you are going to do two days in a row of high intensity, see if you can at least break it down into an upper body/lower body split for the days.
-Functional Movements vs. Muscle Group training: This is a hard fought battle within the fitness world, mainly because both sides can stimulate significant results. Basically, the functional camp believes that the best way to train the body is through the major movements: pushing, pulling, rotation, compound leg movements (like squats and deadlifts) and core stabilization, while those in favor of muscle group training like to do exercises that isolate individual muscle groups. Both have value, but I'd say that with all the sitting and the lack of proper physical activities in America, we need to practice proper movement technique. Additionally, it is argued that these movements burn more calories and cause better neurological (mind-muscle) connections than standard isolation training. There's no doubt that isolating a muscle group can really help with hypertrophy (building the muscle's cross-sectional size), but there is obviously more to fitness and training than just looks/aesthetics (again, it will all depend on YOUR main goal). I would advise most Americans to take the functional movement approach.
-Olympic Lifts and Injuries: I am going to keep it simple by saying that I think the sport of Olympic lifting (focused on movement-based lifts like clean & press, the snatch and the jerk) is terrific and I have a lot of respect for those individuals. They are tremendous athletes. However, the specific lifts they do are extremely complex and highly technique-based, and they spend years perfecting them. For that reason, I think that most Americans should avoid these complicated lifts all the time. If you have the opportunity to learn them from a well-trained Olympic lifting coach or strength coach, awesome...go for it. But even most personal trainers, fitness professionals and exercise enthusiasts are not qualified or prepared to teach you the intricacies involved in this lifts. Stick to exercises you can control the weight on (even if you are doing max lift training) and you will significantly reduce the risk of injury (which is extremely counterproductive to your goal!).
-Focus on PROGRESSION: Let's face it, we all are inherently wired for instant gratification. We want it NOW, and your fitness goal is no exception. But, like everything else that's worthwhile in life, a significant fitness goal is going to require significant time to be achieved. That's why we must focus on progression. My advice is to START SMALL and work your way up over the coming weeks. If you've been out of training for a while (or even if you are starting a new program that you're unfamiliar with), then there is nothing wrong with only two 1-2 sets of each exercise or circuit and building up to 3 or more over the course of 4-8 weeks. You will still be getting results because you are overloading your body (challenging the muscles more than they were previously used to, therefore it will stimulate the physiological adaptation you are after). That's why in my book (and training philosophy) I preach of PROGRESSIVE OVERLOAD...over time you will create the changes in the body you are after step-by-step and bit-by-bit.
-Don't forget Mobility & Flexibility: Everybody focuses on the exercises and working hard during a workout, but it seems that only long-time athletes give enough attention to the two factors that account for longevity and optimal performance: mobility and flexibility. Mobility is about the health and training of the joints, so range of motion and dynamic movement of the body are optimized at all times. Mobility helps keep the body injury free and prepared for activities at the end range of motion. It makes sense that you want to support the muscles and body you work so hard to get, so mobility is necessary in that process. Additionally, flexibility and strength actually go hand-in-hand...you cannot have one without the other. True strength is going to involve some degree of flexibility, and in order to obtain optimal flexibility, a person really needs a good base of strength. Do yourself a favor and incorporate mobility and flexibility training sessions at least 2-3 times per week through the course of this periodization (program design).
Of course, I know this all seems complicated (and long-winded), but I want to give you genuine insight into designing a program for yourself. Part of the point is that I want to stimulate some follow up questions, comments or concerns from each of you so please feel free to add your thoughts in the COMMENT SECTION below.
I'd say that's enough of my ranting for one day...I'll be back in a few days to finish up Part 3 of this article, where I'll bring it all together for you to get the full picture!
Till then, peace...and train wisely!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Before we get too far in the details let's clarify a few things first:
-The frequency of training (aka how often you work out) really depends on your goal, the time you have available, the intensity of the sessions and the duration (and/or volume) of the sessions. In essence, the harder you work your body, the more likely that you are going to need significant time (48-72 hours) between strenuous sessions. That doesn't mean you can't workout at all between that time, but it does mean that back-to-back days of high intensity training can be COUNTER-productive (especially for the same body parts on those consecutive days). Many athletes "work out" (I'd say "practice" or "train", more aptly describes the approach and the goal) daily, but they typically alternate higher intensity and lower intensity days. It can be extremely effective to do a hard workout on Day 1, followed by a day of moderate intensity cardio and/or some foam rolling (soft tissue release), stretching (including yoga) and perhaps tai chi/martial arts forms. If you are going to do two days in a row of high intensity, see if you can at least break it down into an upper body/lower body split for the days.
-Functional Movements vs. Muscle Group training: This is a hard fought battle within the fitness world, mainly because both sides can stimulate significant results. Basically, the functional camp believes that the best way to train the body is through the major movements: pushing, pulling, rotation, compound leg movements (like squats and deadlifts) and core stabilization, while those in favor of muscle group training like to do exercises that isolate individual muscle groups. Both have value, but I'd say that with all the sitting and the lack of proper physical activities in America, we need to practice proper movement technique. Additionally, it is argued that these movements burn more calories and cause better neurological (mind-muscle) connections than standard isolation training. There's no doubt that isolating a muscle group can really help with hypertrophy (building the muscle's cross-sectional size), but there is obviously more to fitness and training than just looks/aesthetics (again, it will all depend on YOUR main goal). I would advise most Americans to take the functional movement approach.
-Olympic Lifts and Injuries: I am going to keep it simple by saying that I think the sport of Olympic lifting (focused on movement-based lifts like clean & press, the snatch and the jerk) is terrific and I have a lot of respect for those individuals. They are tremendous athletes. However, the specific lifts they do are extremely complex and highly technique-based, and they spend years perfecting them. For that reason, I think that most Americans should avoid these complicated lifts all the time. If you have the opportunity to learn them from a well-trained Olympic lifting coach or strength coach, awesome...go for it. But even most personal trainers, fitness professionals and exercise enthusiasts are not qualified or prepared to teach you the intricacies involved in this lifts. Stick to exercises you can control the weight on (even if you are doing max lift training) and you will significantly reduce the risk of injury (which is extremely counterproductive to your goal!).
-Focus on PROGRESSION: Let's face it, we all are inherently wired for instant gratification. We want it NOW, and your fitness goal is no exception. But, like everything else that's worthwhile in life, a significant fitness goal is going to require significant time to be achieved. That's why we must focus on progression. My advice is to START SMALL and work your way up over the coming weeks. If you've been out of training for a while (or even if you are starting a new program that you're unfamiliar with), then there is nothing wrong with only two 1-2 sets of each exercise or circuit and building up to 3 or more over the course of 4-8 weeks. You will still be getting results because you are overloading your body (challenging the muscles more than they were previously used to, therefore it will stimulate the physiological adaptation you are after). That's why in my book (and training philosophy) I preach of PROGRESSIVE OVERLOAD...over time you will create the changes in the body you are after step-by-step and bit-by-bit.
-Don't forget Mobility & Flexibility: Everybody focuses on the exercises and working hard during a workout, but it seems that only long-time athletes give enough attention to the two factors that account for longevity and optimal performance: mobility and flexibility. Mobility is about the health and training of the joints, so range of motion and dynamic movement of the body are optimized at all times. Mobility helps keep the body injury free and prepared for activities at the end range of motion. It makes sense that you want to support the muscles and body you work so hard to get, so mobility is necessary in that process. Additionally, flexibility and strength actually go hand-in-hand...you cannot have one without the other. True strength is going to involve some degree of flexibility, and in order to obtain optimal flexibility, a person really needs a good base of strength. Do yourself a favor and incorporate mobility and flexibility training sessions at least 2-3 times per week through the course of this periodization (program design).
Of course, I know this all seems complicated (and long-winded), but I want to give you genuine insight into designing a program for yourself. Part of the point is that I want to stimulate some follow up questions, comments or concerns from each of you so please feel free to add your thoughts in the COMMENT SECTION below.
I'd say that's enough of my ranting for one day...I'll be back in a few days to finish up Part 3 of this article, where I'll bring it all together for you to get the full picture!
Till then, peace...and train wisely!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Friday, November 5, 2010
The Promised Periodization Part #1
The reason why exercise, fitness and nutrition are so confusing and hard to figure out is that there are many quality approaches that will work AND the human body is amazingly complex and complicated. In other words, lots of things work, however, what works for one person may not necessarily work for you.
That's why individualization of a training program is so important. YOU NEED TO ADJUST IT TO APPROPRIATELY FIT YOU.
In this article I won't be able to completely individualize the program for you, but through the lay out and by taking you through the process, you can come up with a pretty top-notch system that will at least be better than what you're likely doing now. And that means you will be taking a step in the right direction...
The Prerequisites
Before you can begin a program design, you absolutely have to know what you're trying to do. That means you need to have a SPECIFIC GOAL you are after that will keep you focused and going as the weeks and months of hard work roll on. Decide what that is and you will be able to lay out everything else.
Ask yourself these questions:
Am I preparing for a specific sport, activity or event?
(This will impact the specific exercises and energy systems you target)
Am I in the off-season of the sport, or how long do I have to achieve my goal?
(If you have a lot of sport practice/competition time, that will be your primary training goal and too much fitness training will likely interfere with your sport performance)
What is my training experience level right now? Have I been actively training for a while or am I just returning to it?
(Don't compare yourself to when you were at your peak...if you've been out a while then give yourself the chance to build it back up...patience, my friend!)
Do I have any injuries or physical ailments to consider in organizing this program?
(Helps with individualizing the program to prevent injuries and tie in the weak links)
What are my training preferences...what exercise and fitness activities do I enjoy/prefer?
(If you don't like it to some degree, it won't last)
If you don't have at least 3 months to work with, you cannot devise a complete training periodization program. Even though you may be after quick fat loss or as-fast-as-possible results, thorough and realistic programs that create sustainable results need significant time commitment.
Now you have all your prerequisites in order and are ready to plan out your first "macrocycle".
Macrocycle is just a fancy word for big picture block of time in the training process. Here we are going to use 3 months as the length of our macrocycles.
A macrocycle is broken up into mesocycles, which we will divide into monthly (4 week) segments.
Each Mesocycle will have 4 (weekly) microcycles in it, allowing you to manage it on a week-to-week basis.
So your Macrocycle=3 months, and your Mesocycles=1 month each, and your Microcycles=1 week each
We are keeping it simple with a Linear Periodization model (if that doesn't make sense to you don't worry about it:), so in Part #2 of the article I will actually lay out each of the focus points for the mesocycles (each month) and details for organizing and progressing each week so your body keeps adapting and improving.
Until then...shoot me any questions you have to this point!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
That's why individualization of a training program is so important. YOU NEED TO ADJUST IT TO APPROPRIATELY FIT YOU.
In this article I won't be able to completely individualize the program for you, but through the lay out and by taking you through the process, you can come up with a pretty top-notch system that will at least be better than what you're likely doing now. And that means you will be taking a step in the right direction...
The Prerequisites
Before you can begin a program design, you absolutely have to know what you're trying to do. That means you need to have a SPECIFIC GOAL you are after that will keep you focused and going as the weeks and months of hard work roll on. Decide what that is and you will be able to lay out everything else.
Ask yourself these questions:
Am I preparing for a specific sport, activity or event?
(This will impact the specific exercises and energy systems you target)
Am I in the off-season of the sport, or how long do I have to achieve my goal?
(If you have a lot of sport practice/competition time, that will be your primary training goal and too much fitness training will likely interfere with your sport performance)
What is my training experience level right now? Have I been actively training for a while or am I just returning to it?
(Don't compare yourself to when you were at your peak...if you've been out a while then give yourself the chance to build it back up...patience, my friend!)
Do I have any injuries or physical ailments to consider in organizing this program?
(Helps with individualizing the program to prevent injuries and tie in the weak links)
What are my training preferences...what exercise and fitness activities do I enjoy/prefer?
(If you don't like it to some degree, it won't last)
If you don't have at least 3 months to work with, you cannot devise a complete training periodization program. Even though you may be after quick fat loss or as-fast-as-possible results, thorough and realistic programs that create sustainable results need significant time commitment.
Now you have all your prerequisites in order and are ready to plan out your first "macrocycle".
Macrocycle is just a fancy word for big picture block of time in the training process. Here we are going to use 3 months as the length of our macrocycles.
A macrocycle is broken up into mesocycles, which we will divide into monthly (4 week) segments.
Each Mesocycle will have 4 (weekly) microcycles in it, allowing you to manage it on a week-to-week basis.
So your Macrocycle=3 months, and your Mesocycles=1 month each, and your Microcycles=1 week each
We are keeping it simple with a Linear Periodization model (if that doesn't make sense to you don't worry about it:), so in Part #2 of the article I will actually lay out each of the focus points for the mesocycles (each month) and details for organizing and progressing each week so your body keeps adapting and improving.
Until then...shoot me any questions you have to this point!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Wednesday, November 3, 2010
Learning the Truth
In this information-infused world where everyone is busy beyond belief, we all are guilty of trying to do too much and having our hands in too many projects.
I am especially guilty of this as it stems from a personality trait of wanting to be all things to all people.
As a personal trainer, martial arts instructor and fitness leader I now realize how much I have "beat up" on myself and my clients in the pursuit of "the perfect training program" and optimal results over the years.
As I have been forced to sit back and rehabilitate from a neck (disc) injury myself, and after years of chronic low/mid back issues (not to mention a torn knee and even a torn hamstring), I can see how my very strengths are also my greatest weaknesses.
I've pushed myself harder and harder each day, always expecting to improve or at least not "lose ground." In doing so, I actually have caused more problems than I would have if I would have approached it a little differently.
Truth is, I have been guilty of trying to cut corners and apply the "get rich quick" approach to my training and my life when life is really about periodization (proper cycling)...an ebb and flow of progression and development.
As much as we want to get to our goal/destination as soon as possible (like NOW), you simply cannot bypass the principles of development and growth. And you certainly can't master even one thing if you are too busy trying to be the jack of all trades.
I share this with you today in part as a recognition, a sort of self-acknowledgment of one of my flaws as a person, an athlete, a coach and a leader, and in part as a resolution to let certain things (expectations, attempts) go so I can focus on the few things that matter most. This will allow me to be more effective in the things I do, as well as accepting the fact that things always seem to take more time to be completed than we originally plan for them to. As the old saying goes, "If you want to make God laugh, tell Him your plans."
So maybe this applies to you and where you are at in your life journey today, and maybe it doesn't. If it does, perhaps this can give you some insight and inspiration to simplify and recommit to the gradual, steady path of growth rather than just another 100 mile per hour you-know-whats-to-the-wall approach.
Now the hard part is figuring out what the priorities are and how to focus our attention on them.
Consequently, in the coming posts I'm going to lay out an entire training periodization format for you. Periodization is just a fancy word for an organized training cycle to achieve a specific fitness/athletic result. In other words, it's a program design format...laid out to effectively progress you on toward your specific fitness goal.
The two formats I'm going to lay out for you will be based on a three month period. Though a full training periodization could be in upwards of several years (like in the case of Olympic level athletes and the four years between the famed games), I'd say that three months is the minimum length of time to organize a legitimate program. You can adapt it longer once you understand how to organize it if you want.
I will basically give you insight to how I organize a long term plan for my clients, athletes and of course myself.
It should be very useful for you...and all you'll have to do is make it your own and apply it to yourself!
Be on the look out in the days to come!
Sincerely in Fitness,
Chad R. Johnson
Personal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
I am especially guilty of this as it stems from a personality trait of wanting to be all things to all people.
As a personal trainer, martial arts instructor and fitness leader I now realize how much I have "beat up" on myself and my clients in the pursuit of "the perfect training program" and optimal results over the years.
As I have been forced to sit back and rehabilitate from a neck (disc) injury myself, and after years of chronic low/mid back issues (not to mention a torn knee and even a torn hamstring), I can see how my very strengths are also my greatest weaknesses.
I've pushed myself harder and harder each day, always expecting to improve or at least not "lose ground." In doing so, I actually have caused more problems than I would have if I would have approached it a little differently.
Truth is, I have been guilty of trying to cut corners and apply the "get rich quick" approach to my training and my life when life is really about periodization (proper cycling)...an ebb and flow of progression and development.
As much as we want to get to our goal/destination as soon as possible (like NOW), you simply cannot bypass the principles of development and growth. And you certainly can't master even one thing if you are too busy trying to be the jack of all trades.
I share this with you today in part as a recognition, a sort of self-acknowledgment of one of my flaws as a person, an athlete, a coach and a leader, and in part as a resolution to let certain things (expectations, attempts) go so I can focus on the few things that matter most. This will allow me to be more effective in the things I do, as well as accepting the fact that things always seem to take more time to be completed than we originally plan for them to. As the old saying goes, "If you want to make God laugh, tell Him your plans."
So maybe this applies to you and where you are at in your life journey today, and maybe it doesn't. If it does, perhaps this can give you some insight and inspiration to simplify and recommit to the gradual, steady path of growth rather than just another 100 mile per hour you-know-whats-to-the-wall approach.
Now the hard part is figuring out what the priorities are and how to focus our attention on them.
Consequently, in the coming posts I'm going to lay out an entire training periodization format for you. Periodization is just a fancy word for an organized training cycle to achieve a specific fitness/athletic result. In other words, it's a program design format...laid out to effectively progress you on toward your specific fitness goal.
The two formats I'm going to lay out for you will be based on a three month period. Though a full training periodization could be in upwards of several years (like in the case of Olympic level athletes and the four years between the famed games), I'd say that three months is the minimum length of time to organize a legitimate program. You can adapt it longer once you understand how to organize it if you want.
I will basically give you insight to how I organize a long term plan for my clients, athletes and of course myself.
It should be very useful for you...and all you'll have to do is make it your own and apply it to yourself!
Be on the look out in the days to come!
Sincerely in Fitness,
Chad R. Johnson
Personal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Sunday, October 24, 2010
Tough but Simple & Effective Workout
Those of you that know how I train, both myself and my clients, understand that I try to keep things simple, efficient and effective.
This is not to be confused with EASY and SHORT. The workouts definitely aren't a walk in the park, and though I try to keep them brief and to the point, that doesn't mean that you can always be in-and-out the door in five minutes.
The truth is, I am just as time-starved and rushed as most of you, so though I love fitness and martial arts training, I need a few quick solution workouts from time to time too.
So today's post is all about one of the difficult yet effective conditioning workouts I use. It incorporates most of the major movements (push, pull, compound leg and core stabilization, with the exception of rotation...which could easily be added through a twisting motion or woodchop exercise), and it certainly gets your heart pumping as it stimulates some high EPOC ("Excess Post-exercise Oxygen Consumption, aka "afterburn"). In at little as 5-10 minutes, you can complete the equivalent work/caloric expenditure effect of many people's typical hour-long workout sessions.
What Is It
Burpee to Pull Up Combo
What You'll Need
-To complete the whole workout as it's designed you'd need a pull up bar that you can reach by jumping. Other than that everything else is about your own bodyweight.
How to Do It
-If you've never heard of a burpee before, it's basically where you go from standing to push up position on the ground, complete a single push up, then back up to standing before completing a bodyweight squat jump (just a straight jump up). I have a video of how to perform a burpee here: Burpee Video
-The jump of the burpee is immediately followed by a pull up as you jump up to the bar and pull yourself up and look over the bar, before dropping back down to repeat the entire process again (for time or number of reps). You can see a video of the squat jump to pull up here: Squat Jump to Pull Up Video
How Much to Do (or for how long)
-If you are just a beginner or recently returning from a long hiatus from strenuous training, it would probably be best to take plenty of time for each rep and be more focused on the length of time you keep at it. That would mean setting a timer for 5 minutes and completing as many reps as you can during the time. Your goal would be to get more reps completed in the five minute time frame each time you do this workout.
-If you are already relatively fit and have been training pretty hard for a while, then go for 3 sets of 10-20 reps with one minute rest between each set. Your goal would be to increase gradually up to 20 reps in each set and to decrease the amount of time it takes you to complete this three-set workout.
This is a serious total body exercise that can serve as your all-encompassing workout for the day when you're limited on time but want to keep at it and get maximal results in that brief session.
Be on the lookout for more workouts like this in the weeks to come, and watch for a big announcement in mid-November!
Take care and whatever you do, keep training!!!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
This is not to be confused with EASY and SHORT. The workouts definitely aren't a walk in the park, and though I try to keep them brief and to the point, that doesn't mean that you can always be in-and-out the door in five minutes.
The truth is, I am just as time-starved and rushed as most of you, so though I love fitness and martial arts training, I need a few quick solution workouts from time to time too.
So today's post is all about one of the difficult yet effective conditioning workouts I use. It incorporates most of the major movements (push, pull, compound leg and core stabilization, with the exception of rotation...which could easily be added through a twisting motion or woodchop exercise), and it certainly gets your heart pumping as it stimulates some high EPOC ("Excess Post-exercise Oxygen Consumption, aka "afterburn"). In at little as 5-10 minutes, you can complete the equivalent work/caloric expenditure effect of many people's typical hour-long workout sessions.
What Is It
Burpee to Pull Up Combo
What You'll Need
-To complete the whole workout as it's designed you'd need a pull up bar that you can reach by jumping. Other than that everything else is about your own bodyweight.
How to Do It
-If you've never heard of a burpee before, it's basically where you go from standing to push up position on the ground, complete a single push up, then back up to standing before completing a bodyweight squat jump (just a straight jump up). I have a video of how to perform a burpee here: Burpee Video
-The jump of the burpee is immediately followed by a pull up as you jump up to the bar and pull yourself up and look over the bar, before dropping back down to repeat the entire process again (for time or number of reps). You can see a video of the squat jump to pull up here: Squat Jump to Pull Up Video
How Much to Do (or for how long)
-If you are just a beginner or recently returning from a long hiatus from strenuous training, it would probably be best to take plenty of time for each rep and be more focused on the length of time you keep at it. That would mean setting a timer for 5 minutes and completing as many reps as you can during the time. Your goal would be to get more reps completed in the five minute time frame each time you do this workout.
-If you are already relatively fit and have been training pretty hard for a while, then go for 3 sets of 10-20 reps with one minute rest between each set. Your goal would be to increase gradually up to 20 reps in each set and to decrease the amount of time it takes you to complete this three-set workout.
This is a serious total body exercise that can serve as your all-encompassing workout for the day when you're limited on time but want to keep at it and get maximal results in that brief session.
Be on the lookout for more workouts like this in the weeks to come, and watch for a big announcement in mid-November!
Take care and whatever you do, keep training!!!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Monday, October 18, 2010
The Essence of the "True Way"
So another weekend draws to an end and I have put up my (attempted) "handy-man" hat to return, like you, to another work week.
After two days of pulling up carpet and prepping to lay beautiful bamboo flooring in three bedrooms and the hallway in my home, I'm certainly ready to get back to my profession...training and martial arts!
In today's crazy-busy lifestyle, we all seem to wear dozens of "hats," and it can get to be a bit overwhelming and confusing. As soon as one "project" ends, another one comes up and fills its place in a never-ending pattern.
Though it's good to be active and productive, we certainly have a tendency to bite off more than we can chew so-to-speak. We likely take on more "hats" than we really should...but we keep barreling forward from one to the next.
Despite the way it sounds, this post isn't so much about telling you to eliminate some of your projects and responsibilities as it is about follow through...or as I refer to it in the second step of my mental training manual: EXECUTION.
Whether you are talking about physical training (your workouts and exercise program), your nutrition or just plain everyday life, planning and prioritizing is fundamental to your success.
However, nothing will matter without execution. If you don't follow through on those plans and stick to your priorities, it will all be for naught in the first place.
A follower of the True Way recognizes the value and necessity of execution for achieving his or her fitness goal. Above all else, he or she is devoted to staying the course and seeing the necessary activities through to completion.
So as we each go into this new work week, let's put our best foot forward. Let's plan things out according to our personal, work and fitness goals (these are our priorities), and then proceed to follow through on them diligently and with great, positive energy.
Don't let anyone or anything stand in your way. If they do or try to, simply adjust and overcome. You have greatness within you and you deserve to have (and achieve) your best results in fitness and all of life.
Execution and following through on the plan is the essence of the True Way,
No matter how complicated and busy everything seems to be, if you remember the line above then you are two-steps ahead of the average person. More importantly yet, you are two-steps closer to achieving your personal greatness through the body, mind and spirit you have hidden deep within you.
Go have at it this week...and Whatever you do, follow through!
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
PS-- If you have a particularly difficult challenge to follow through on this week, or if you have success executing on something, please feel free to drop it in the comments below. We'd all love to hear how everyone is doing on their personal journeys through fitness and life! Thanks!
After two days of pulling up carpet and prepping to lay beautiful bamboo flooring in three bedrooms and the hallway in my home, I'm certainly ready to get back to my profession...training and martial arts!
In today's crazy-busy lifestyle, we all seem to wear dozens of "hats," and it can get to be a bit overwhelming and confusing. As soon as one "project" ends, another one comes up and fills its place in a never-ending pattern.
Though it's good to be active and productive, we certainly have a tendency to bite off more than we can chew so-to-speak. We likely take on more "hats" than we really should...but we keep barreling forward from one to the next.
Despite the way it sounds, this post isn't so much about telling you to eliminate some of your projects and responsibilities as it is about follow through...or as I refer to it in the second step of my mental training manual: EXECUTION.
Whether you are talking about physical training (your workouts and exercise program), your nutrition or just plain everyday life, planning and prioritizing is fundamental to your success.
However, nothing will matter without execution. If you don't follow through on those plans and stick to your priorities, it will all be for naught in the first place.
A follower of the True Way recognizes the value and necessity of execution for achieving his or her fitness goal. Above all else, he or she is devoted to staying the course and seeing the necessary activities through to completion.
So as we each go into this new work week, let's put our best foot forward. Let's plan things out according to our personal, work and fitness goals (these are our priorities), and then proceed to follow through on them diligently and with great, positive energy.
Don't let anyone or anything stand in your way. If they do or try to, simply adjust and overcome. You have greatness within you and you deserve to have (and achieve) your best results in fitness and all of life.
Execution and following through on the plan is the essence of the True Way,
No matter how complicated and busy everything seems to be, if you remember the line above then you are two-steps ahead of the average person. More importantly yet, you are two-steps closer to achieving your personal greatness through the body, mind and spirit you have hidden deep within you.
Go have at it this week...and Whatever you do, follow through!
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
PS-- If you have a particularly difficult challenge to follow through on this week, or if you have success executing on something, please feel free to drop it in the comments below. We'd all love to hear how everyone is doing on their personal journeys through fitness and life! Thanks!
Saturday, October 9, 2010
Quick Commercial Break Workouts
Well, it's Saturday...and for many of us that means a little college football watching or at least a little "recliner time" as one of my clients would say.
I am just as excited about taking a little time to enjoy the athletic showdowns as the next person (my Michigan State Spartans are going into the "Big House" at U of M...Michigan...today with both teams undefeated and my Spartans looking for a third straight win against the Wolverines for the first time in decades), but I am even more excited about improving my fitness level and athleticism along the way.
Sure none of us are likely high-level athletes like the ones on the field, but we can still keep improving from where we are day after day.
So while you enjoy the games and a little tv time throughout the day (or the weekend), take a few minutes at a time to improve your fitness on the commercial breaks. In just a few minutes throughout the course of a game, you can burn off a bit of the snacks you're consuming to counteract the effect, and better yet you can maintain that lean tissue that keeps you burning calories throughout the day simply by existing.
Check out the circuits below for a few quick and effective mini-workouts you can sneak in during the commercial breaks. If you're TIVO-ing or DVR-ing the games, simply choose NOT to scan through the commercials and make yourself do the exercises then:)
Enjoy!
1. 10-10-10 by 3: Here you do a compound leg exercise (like squats), a pushing exercise (like push ups) and a core exercise (like crunches) for 10 reps each back-to-back-to-back, rest 15-30 seconds and then repeat the circuit two more times for a total mini-workout of 30 squats, 30 push ups and 30 crunches, all in under 4.5 minutes. Do this bad-boy a few times during the course of the game and you'll get more of a workout than many people who hit the gym this morning!
2. Modified Burpees: Many people don't like to do (or are unable to do) the jump portion of a full burpee, so you can just remove that part for a modified version. In this exercise you go from standing to place your hands on the floor, then shoot both legs out behind you into the push up position, then you can choose to do a pushup (or skip this if you're doing the other workout above) before drawing your feet back in under you and standing back up. Repeat this sequence for 8-12 reps, rest 30-60 seconds then repeat. This should take you through the length of the commercial break (finish it even if not).
3. Jumping Jacks and Mountain Climbers: For a heart-rate builder, simply do 50 jumping jacks, rest 15 seconds as you get in position to complete 30 mountain climbers, then rest 30 seconds and repeat both. Mountain climbers are from the straight arm push up position and you switch legs coming forward almost to the hands in a smooth and consistent pace. They're a little harder than they sound, but well worth the little extra work during the break in the action.
Combine any of these throughout the 3.5 hours that most games last and you should get a little bit of a "pump" or "sweat on."
If you are with friends, get over your pride and invite them in on the action...you might just start a new trend or tradition that will incorporate more fitness and fun in your daily life...and that's what the True Way to Fitness is all about!
Take care and enjoy...go MSU!!!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
I am just as excited about taking a little time to enjoy the athletic showdowns as the next person (my Michigan State Spartans are going into the "Big House" at U of M...Michigan...today with both teams undefeated and my Spartans looking for a third straight win against the Wolverines for the first time in decades), but I am even more excited about improving my fitness level and athleticism along the way.
Sure none of us are likely high-level athletes like the ones on the field, but we can still keep improving from where we are day after day.
So while you enjoy the games and a little tv time throughout the day (or the weekend), take a few minutes at a time to improve your fitness on the commercial breaks. In just a few minutes throughout the course of a game, you can burn off a bit of the snacks you're consuming to counteract the effect, and better yet you can maintain that lean tissue that keeps you burning calories throughout the day simply by existing.
Check out the circuits below for a few quick and effective mini-workouts you can sneak in during the commercial breaks. If you're TIVO-ing or DVR-ing the games, simply choose NOT to scan through the commercials and make yourself do the exercises then:)
Enjoy!
1. 10-10-10 by 3: Here you do a compound leg exercise (like squats), a pushing exercise (like push ups) and a core exercise (like crunches) for 10 reps each back-to-back-to-back, rest 15-30 seconds and then repeat the circuit two more times for a total mini-workout of 30 squats, 30 push ups and 30 crunches, all in under 4.5 minutes. Do this bad-boy a few times during the course of the game and you'll get more of a workout than many people who hit the gym this morning!
2. Modified Burpees: Many people don't like to do (or are unable to do) the jump portion of a full burpee, so you can just remove that part for a modified version. In this exercise you go from standing to place your hands on the floor, then shoot both legs out behind you into the push up position, then you can choose to do a pushup (or skip this if you're doing the other workout above) before drawing your feet back in under you and standing back up. Repeat this sequence for 8-12 reps, rest 30-60 seconds then repeat. This should take you through the length of the commercial break (finish it even if not).
3. Jumping Jacks and Mountain Climbers: For a heart-rate builder, simply do 50 jumping jacks, rest 15 seconds as you get in position to complete 30 mountain climbers, then rest 30 seconds and repeat both. Mountain climbers are from the straight arm push up position and you switch legs coming forward almost to the hands in a smooth and consistent pace. They're a little harder than they sound, but well worth the little extra work during the break in the action.
Combine any of these throughout the 3.5 hours that most games last and you should get a little bit of a "pump" or "sweat on."
If you are with friends, get over your pride and invite them in on the action...you might just start a new trend or tradition that will incorporate more fitness and fun in your daily life...and that's what the True Way to Fitness is all about!
Take care and enjoy...go MSU!!!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Tuesday, October 5, 2010
Is there ONE "TRUE WAY?"
I am going to keep this one relatively short (always a challenge for me...guess I'm a bit long-winded and overly thorough).
The truth is, there is NOT just one "true way" to achieve your fitness goal.
Much of the confusion in the fitness world is generated by the fitness professionals themselves (including me) as they try to take a one-size-fits-all approach to sell you something. Maybe not with bad intentions, but it's biased nonetheless.
The reason it's so complicated is that there are so many variables involved in organizing an appropriate program for each individual:
-Specific goal: Is it weight loss, sports performance, muscle gain, general wellness or some combination?
-Training Experience: Are you a newbie in exercise, a veteran exerciser or a high level athlete?
-Training Stage (phase): Are you an athlete in season, post season, pre season or off season? Are you just getting back into training or have you been at it for a long while (years, decades even)?
-Dozens of other variables and factors including, but not limited to, health history, current conditions, hormonal balance, sleep patterns and overall lifestyle...
Determining the proper combination of nutrition & exercise for your goal, your experience and your current stage in training is not a simple or easy thing to do.
So what does this all mean for you? How does this actually help you in your journey and fitness goals?
Well, it means a few things:
1. There is no single magic bullet. You cannot solve all your exercise and fitness problems in a simple, quick fix solution. It takes time, planning and hard work to achieve anything significant in fitness (life period).
2. Principles guide results in fitness, and putting the right systems (methods) in place will help you organize your program so you can achieve success. You don't have to worry about one, catch-all solution that works for everyone across the board...just learn the principles and pick up a few effective strategies to ensure you will get the results you are after. If your approach doesn't work, reevaluate and try again, or better yet...get the proper help from trusted professionals.
3. You need to find what works for YOU. It may not be perfect or optimal, but if it's a solid program that you are willing and able to follow through on, then it should create quality results for you.
There are thousands of weight loss, sports performance and health/wellness programs out there. Some of the are great, others are junk and many are somewhere in the middle. You just need to find one that will work well for you, and then be prepared to adjust it down the road as your body, your needs and your goals adapt and change over time.
How many of you are happy with the program you are currently on? Getting the results you want? Adhering to the parameters in the first place? Drop a quick comment below and let us know what you're struggling or getting great results with.
There's an intense program coming out in a few days where people are building up to burn 1,000 calories in a single workout and though it's not for everyone, the information shared in the free report is worth the review.
I do believe that metabolic workouts (high intensity circuits with very short rest periods) are some of the most effective ways to reduce body fat (my book that's coming out is based on them, too), but they can be pretty intense so they must be properly progressed for you. (Remember the point of the article above!)
You may want to check out the free report at this link: 1000 Calorie Workouts and tell me what you think.
Until then, take care...and always remember:
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
The truth is, there is NOT just one "true way" to achieve your fitness goal.
Much of the confusion in the fitness world is generated by the fitness professionals themselves (including me) as they try to take a one-size-fits-all approach to sell you something. Maybe not with bad intentions, but it's biased nonetheless.
The reason it's so complicated is that there are so many variables involved in organizing an appropriate program for each individual:
-Specific goal: Is it weight loss, sports performance, muscle gain, general wellness or some combination?
-Training Experience: Are you a newbie in exercise, a veteran exerciser or a high level athlete?
-Training Stage (phase): Are you an athlete in season, post season, pre season or off season? Are you just getting back into training or have you been at it for a long while (years, decades even)?
-Dozens of other variables and factors including, but not limited to, health history, current conditions, hormonal balance, sleep patterns and overall lifestyle...
Determining the proper combination of nutrition & exercise for your goal, your experience and your current stage in training is not a simple or easy thing to do.
So what does this all mean for you? How does this actually help you in your journey and fitness goals?
Well, it means a few things:
1. There is no single magic bullet. You cannot solve all your exercise and fitness problems in a simple, quick fix solution. It takes time, planning and hard work to achieve anything significant in fitness (life period).
2. Principles guide results in fitness, and putting the right systems (methods) in place will help you organize your program so you can achieve success. You don't have to worry about one, catch-all solution that works for everyone across the board...just learn the principles and pick up a few effective strategies to ensure you will get the results you are after. If your approach doesn't work, reevaluate and try again, or better yet...get the proper help from trusted professionals.
3. You need to find what works for YOU. It may not be perfect or optimal, but if it's a solid program that you are willing and able to follow through on, then it should create quality results for you.
There are thousands of weight loss, sports performance and health/wellness programs out there. Some of the are great, others are junk and many are somewhere in the middle. You just need to find one that will work well for you, and then be prepared to adjust it down the road as your body, your needs and your goals adapt and change over time.
How many of you are happy with the program you are currently on? Getting the results you want? Adhering to the parameters in the first place? Drop a quick comment below and let us know what you're struggling or getting great results with.
There's an intense program coming out in a few days where people are building up to burn 1,000 calories in a single workout and though it's not for everyone, the information shared in the free report is worth the review.
I do believe that metabolic workouts (high intensity circuits with very short rest periods) are some of the most effective ways to reduce body fat (my book that's coming out is based on them, too), but they can be pretty intense so they must be properly progressed for you. (Remember the point of the article above!)
You may want to check out the free report at this link: 1000 Calorie Workouts and tell me what you think.
Until then, take care...and always remember:
Train the mind, challenge the body and unleash the spirit.
Yours in Fitness,
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Sunday, September 26, 2010
Did You Take the Survey?
Hey all,
It's another beautiful, sunny day here in southern Florida and I hope that you are all enjoying your Sunday wherever you currently are.
I have been reviewing the results of my survey about fitness and what people want, and it's been pretty informative.
Thank you to those of you that have already filled it out...your feedback has been invaluable and will lead me on how to better serve you in the weeks and months to come.
If you have not taken the opportunity to do the survey, I ask that you take a moment to quickly do so at the following link: http://www.getresponse.com/survey.html?survey_id=3365
It will take you no longer than 2 minutes, I swear.
I really appreciate the feedback, and hope the content I deliver through these posts help you in at least some small way.
If you have any further comments or questions, please feel free to contact me at truewayfitness@gmail.com or leave an open comment below.
Thanks, take care and be sure to get at least 30-60 minutes of moderate to intense physical activity in today!
In fact, try the Spiderman Push Ups in the video to the right, and any of the other videos posted on my You Tube page, http://www.youtube.com/user/truewayfitness?feature=mhum. Take a second to subscribe to the page while you're at it, and you will get updated whenever I post new videos!
Enjoy!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
It's another beautiful, sunny day here in southern Florida and I hope that you are all enjoying your Sunday wherever you currently are.
I have been reviewing the results of my survey about fitness and what people want, and it's been pretty informative.
Thank you to those of you that have already filled it out...your feedback has been invaluable and will lead me on how to better serve you in the weeks and months to come.
If you have not taken the opportunity to do the survey, I ask that you take a moment to quickly do so at the following link: http://www.getresponse.com/survey.html?survey_id=3365
It will take you no longer than 2 minutes, I swear.
I really appreciate the feedback, and hope the content I deliver through these posts help you in at least some small way.
If you have any further comments or questions, please feel free to contact me at truewayfitness@gmail.com or leave an open comment below.
Thanks, take care and be sure to get at least 30-60 minutes of moderate to intense physical activity in today!
In fact, try the Spiderman Push Ups in the video to the right, and any of the other videos posted on my You Tube page, http://www.youtube.com/user/truewayfitness?feature=mhum. Take a second to subscribe to the page while you're at it, and you will get updated whenever I post new videos!
Enjoy!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Sunday, September 19, 2010
The Truth about Supplementation Part II
Alright "Crusty"...I didn't forget you...here you go finally!
About a month ago, back on August 24th, I posted an article to which one of the True Way followers, "Crusty," told me to stop teasing everyone and just say which two supplement companies I use.
I got a chuckle out of that one and still do every time I remember his comment, but in all honesty I wasn't trying to "tease" anyone or keep you in suspense.
Besides trying to spread out my posts over the past several weeks so I can finally polish off my first real "book" (more aptly described as a training program, in e-format so you can instantly download it and use it online), I was actually deep in research during all that time.
Believe it or not, I DON'T have it all figured out and I am constantly growing and learning about everything fitness and martial arts related.
I have been intensely researching and comparing information for this book and program design because so much information is out there and much of it's conflicting.
I even found myself reevaluating several of the basic principles I build my nutrition, exercise and supplementation on as I searched for scientific validation and appropriateness of them in a program.
So to make a long story short(er), my research process has taught me a couple main things:
1. The scientific evidence (I'm talking academic, high-level research that isn't tied to some specific company or product where someone stands to profit from the results) has still not proven much of the information we (fitness professionals and the fitness community) shell out as "gospel truth".
2. The best "evidence" we can have right now is through the results we are able to obtain and sustain through individual experience.
In the case of supplementation, scientifically speaking, there have been no significant differences in effectiveness recorded between most multivitamin supplement products.
Classically stated, "a chemical is a chemical."
If one product has vitamins from a "natural" source and is more expensive than the store-brand that just puts in lab-created forms of the vitamins, there hasn't been enough proof that the natural product is any better than the generic store-brand one.
It might be just as effective to buy the cheap generic stuff as it is to get the high-end expensive product promoted as being "all natural" and better than the rest.
Now, there are differences, however, between companies in their level of ethics and delivering on what they say they actually have in the product.
Since the supplement industry is unregulated, there's no governing body that oversees it. In fact, you or I could easily set up our own supplement company and run it from our garage with a few simple household products. Not too reassuring when we (the consumers) are paying our hard-earned money and putting chemicals into our bodies with faith that what the product label says is really what's inside it.
That's why there can be concerns of product purity (does it have what it says it has in it), potency (does it have the amount necessary to have an effect), toxicity (does it have too large of quantities of the substance to the point that it could be harmful to you) and effectiveness (does it even work in the first place for what you're taking it for).
This is really why you want to find a quality supplement company that considers all those factors.
With all that being said, there are certainly other brands out there that could fit into this category. I just have two specific ones that I trust and purchase my supplements from, due to the RESULTS I get (myself and my clients), the companies' adherence to GMPs (Good Manufacturing Practices), their reputation, their regard for each customer's health and their decision to follow science-based, ethical nutrition rather than just jumping onboard with the latest and hottest supplement trends that have no research behind them.
It would be in your best interest to research it all yourself before you make a decision so that you are well informed and confident in your choices, but below are my two favorites (so far):
- Apex Fitness
This is a big, national-level supplement manufacturer that strictly adheres to the guidelines of the FDA.
Apex only accepts the highest quality (purity and potency) products from its manufacturers. They strive to keep up with all the latest research and findings, while sticking to the basic fundamentals of supplementation.
I have had several years experience with Apex, and overall they have served my nutrition needs and the needs of my clients very well. To check out the website, go to www.apexfitness.com.
- Prograde Nutrition
This is a smaller, yet quickly growing supplement company that also adheres to “good manufacturing practices.”
I like Prograde because it targets fitness professionals and the clients they serve. Its leaders are very intent on educating the public about proper nutrition and the role of supplements in an overall fitness program. They have a no-frills, stick-to-what-works mentality, and they will even tell you if you shouldn’t get a specific product.
I have only recently learned of Prograde over the last year, but the more I learn about the company the more I like it. Go check it out at www.progradenutrition.com.
I want you to know that yes, I could promote to have you join either one of these companies through me, earning me money with your purchases.
However, I chose not to do that because the point here is to assist you and give you great information, not to be just another person selling you some supplements so I can make a profit off of it.
Fitness is truly a way of life for me, and I want that for you as well. Learn from my experience in the industry, but don’t think that I just want to line my pocket.
Now, if you decide you still want to get a discount and be associated with me in either one of these companies, simply submit a comment to this article or email me at truewayfitness@gmail.com for more info.
Ultimately, I think the right supplements from the right company are a great way to assist your training program and to optimize your results.
Maybe it's no better chemically than a cheaper generic brand, but if you can be assured that they actually put what they're supposed to in it, it may be worth paying the extra.
However, to keep it real, after all this on choosing a quality supplement product and provider, I think the majority of your results are really going to come from two other components of fitness: your exercise and your nutrition.
The supplements will help fill the gaps for you and ensure you get enough of the vitamins and minerals needed by your body to function and support your physical activity needs, but they are not magic pills that will solve all your fitness problems.
You need a well-rounded program that addresses everything (mental, physical and spiritual health), and supplements are really only about 10% of the picture.
I don't want you to waste your money or to put substances into your body that might be dangerous for you though, so that's why I went into such depth on this topic.
Overall, you need to decide what works for you with regards to supplementation.
I would be happy to answer more questions about supplements, choosing the right products or brands for your needs and how this all should fit into your fitness program.
Hope this answers your question, Crusty. Please, continue to prod, challenge and coerce me into more details about everything and anything fitness:)
Anyone can (and should) drop me a question, comment, concern or clarification below and we'll continue to search for the "truth about supplementation" as we each embark on The True Way to Fitness path.
Take care, and remember:
Train your mind, Challenge your body and Unleash your spirit!
Sincerely,
Chad R. Johnson
PS--Don't forget to check out the You Tube videos (links to the right) and go subscribe to my page (truewayfitness) so you can be updated each time I throw up a few more exercises or Q&A videos on the site. Look forward to sharing more with you in the weeks and months to come!
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